Filthy 50

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

Pre-Workout

MR quads stick or foam roller https://youtu.be/HrVf4auKUZ8

MR hamstrings foam roller

Filthy 50 (Time)

50 Box jumps

50 Jumping pull-ups ” tap” https://www.youtube.com/watch?v=kDpF7UZCCog

50 Kettlebell swings 44/62 https://studio.youtube.com/video/zb2cMTvIhI4/edit

50 steps Walking Lunge 10dbs/20dbs R+L=1

50 TRX knee tuck slow 1-1 cadence https://youtu.be/Mw-D5ahSQxg?t=142

50 kb Squat press 26/35 (more press does not have to be deep squat) https://youtu.be/R4NvCxyyuss

50 Back extensions https://youtu.be/GtOtjmUgWQg

50 Wall ball shots ( deep squat)

50 Burpees w push up https://youtu.be/zqcN3oPwiOM

50 R/ 50 L SL box jump https://youtu.be/Kk3SCJwKSSg

Reps

optional finisher

(arms abs)

15 band situps https://youtu.be/V3CDdoEotX8

20 curl hold https://www.youtube.com/watch?v=lc76MBKx6p4

3x

OR

(legs)

10 R-L Bulgarian Split Lunges 2-2 cadence (use Bag)

10 trx leg curl https://youtu.be/Z0Lpo0UGZhA

2x